Crossfit Real Life – CrossFit

Warm-up (No Measure)

3 rounds

5 Burpees

5 inch worms

10 Pike Press

10 Knee tucks

10 Jumping Lunges

Stretching and mobility

Warm-up (No Measure)

3 rounds

5 Burpees

5 inch worms

10 Pike Press

10 Knee tucks

10 Jumping Lunges

Stretching and mobility

Handstand Practice (10 x ☓ )

Pick any 2/3 (30 seconds Each)

Beginner:

Seated DB Shoulder Press Negatives

Box HSPU

Box Walks

Inter:

Wall Walks

Handstand Kick Up

Handstand Hold

Advanced:

Handstand Negatives

Handstand with Ab Mats

Supplementary Work for Advanced:

Handstand Shoulder Tap

Alt-Single Arm Hand Stand Hold
10 minutes – 10 sets

30 Seconds on 30 seconds off

Metcon (AMRAP – Reps)

E2MOM x 7 Rounds

5 Burpees

6 T2B

10 OH Plate Lunges

5 Push-ups

8 Alt Arm DB Push Press (22.5/15)

Every 3 rounds 1 min break
– Finish all 5 movements in 2 minutes

– If not completed then start all over the next 2 minutes

– Every 3rd round take a 1 minute break

– Total number of reps is score

COT: CRL Ab Blaster #2 (4 Rounds for reps)

TABATA

1: V-Ups

2: Leg Lifts

3: Scissors

4: Hollow Hold
– 20 seconds x 4 per movement

– 1 – 2 Rounds as per time

– Total number of reps per movement is score